The 8-Week Beginner's Program

Follow this plan to get your running off to the right start.

The training plan that follows is designed to get you to the point where you can run 30 minutes (about 2 miles) at a slow, relaxed pace. It's a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. Each week's plan also includes a motivational quote and a training tip.

Once you are able to run 2 miles nonstop, you can decide on your next goal. You might simply want to continue running 2 miles at a time, three or four days per week. Research has shown that this is enough to help you lose or maintain weight, and improve many other important health markers, i.e., your cholesterol, blood pressure, and insulin response.

Or you might decide that you want to do more, in which case you can consult the many training programs offered by our online SmartCoach tool. Don't be intimidated by these programs. The first 2 miles are the hardest 2 miles you will ever run. Once you have reached this level of fitness, it's relatively easy to do more. You simply have to budget the time, and be patient and disciplined in your training.

Here are 4 key points to consider before you begin the 8-Week Program.

1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.

2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.

3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.

4. Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

WEEK 1

Wk

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

1

Run & WalkRun 1 minWalk 2 minRepeat 10X

WalkWalk easy 30 min

Run & WalkRun 1 minWalk 2 minRepeat 10X

WalkWalk easy 30 min

Run & WalkRun 1 minWalk 2 minRepeat 10X

Run & WalkRun 1 minWalk 2 minRepeat 10X

Rest

Training tip: To fuel up for your workout, have a piece of fruit or an energy bar about 2 hours before you lace up your shoes. An hour later, drink 8 ounces of a sports drink. The drink will ensure that you are fully hydrated, and also that you have sufficient sodium and potassium for a healthy workout.

WEEK 2

Wk

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

2

Run & WalkRun 2 minWalk 1 minRepeat 10X

WalkWalk easy 30 min

Run & WalkRun 3 minWalk 1 minRepeat 7XRun 2 min

WalkWalk easy 30 min

Run & WalkRun 4 minWalk 1 minRepeat 6X

Run & WalkRun 4 minWalk 1 minRepeat 6X

Rest

Training tip: Always walk 2 to 3 minutes for a warmup before you begin your workout, and walk another 2 to 3 minutes as a cooldown afterward. Don't stretch before running. Save it for after your workout or in the evening while you're watching TV.

WEEK 3

Wk

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

3

Run & WalkRun 5 minWalk 1 minRepeat 5X

WalkWalk easy 30 min

Run & WalkRun 5 minWalk 1 minRepeat 5X

WalkWalk easy 30 min

Run & WalkRun6 minWalk 1 minRepeat 4XRun 2 min

Run & WalkRun 6 minWalk 1 minRepeat 4XRun 2 min

Rest

Training tip: Hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.

WEEK 4

Wk

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

4

Run & WalkRun 8 minWalk 1 minRepeat 3XRun 3 min

WalkWalk easy 30 min

Run & WalkRun 9 minWalk 1 minRepeat 3X

WalkWalk easy 30 min

Run & WalkRun 10 minWalk 1 minRepeat 2XRun 8 min

Run & WalkRun 11 minWalk 1 minRepeat 2XRun 6 min

Rest

Training tip: In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Expect to run slower in particularly hot, humid weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.

WEEK 5

Wk

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

5

Run & WalkRun 12 minWalk 1 minRepeat 2XRun 4 min

WalkWalk easy 30 min

Run & WalkRun 13 minWalk 1 minRepeat 2XRun 2 min

WalkWalk easy 30 min

Run & WalkRun 14 minWalk 1 minRepeat 2X

Run & WalkRun 15 minWalk 1 minRun 14 min

Rest

Training tip: On occasion, skip your running and walking workout and do a cross-training workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles.

WEEK 6

Wk

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

6

Run & WalkRun 16 minWalk 1 minRun 13 min

WalkWalk easy 30 min

Run & WalkRun 17 minWalk 1 minRun 12 min

WalkWalk easy 30 min

Run & WalkRun 18 minWalk 1 minRun 11 min

Run & WalkRun 19 minWalk 1 minRun 10 min

Rest

Training tip: Running is a great way to build strong bones, but you also need plenty of calcium–1,000 milligrams a day, or 1,500 milligrams if you're over age 50. Drink a glass or two of low-fat milk per day, or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables are another great calcium source.

WEEK 7

Wk

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

7

Run & WalkRun 20 minWalk 1 minRun 9 min

Run & WalkRun 20 minWalk 1 minRun 9 min

Run & WalkRun 22 minWalk 1 minRun 7 min

WalkWalk easy 30 min

Run & WalkRun 24 minWalk 1 minRun 5 min

Run & WalkRun 26 minWalk 1 minRun 3 min

Rest

Training tip: Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.

WEEK 8

Wk

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

8

Run & WalkRun 27 minWalk 1 minRun 2 min

WalkRun 20 minWalk 1 minRun 9 min

Run & WalkRun 28 minWalk 1 minRun 1 min

WalkWalk easy 30 min

Run & WalkRun 29 minWalk 1 min

Run & WalkRun 30 min

Rest

Training tip: For clean air and healthy lungs, try not to do your workouts at the side of a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Even better, as often as possible, try to run in greenbelts–in parks, on bike trails, around reservoirs, and the like.Success may come quickly to you as a beginning runner, but the race is never won. Run for life.

* * *For more information about beginning to run, visit The Starting Line, Runner's World's complete guide for those new to running. The Starting Line has information and tips for those thinking about starting to run to those who have already taken the first steps.